content material: tips to use this booklet -- the search for greater swimming -- what is in a drill? -- a hundred drills -- Drills for freestyle -- Drills for backstroke -- Drills for breaststroke -- Drills for butterfly.

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A positive body position decreases the amount of drag a swimmer produces, improves the catch, and sets the swimmer up to get the most out of their stroke. Use the following drills to improve your body position in freestyle. 13 11:19 100 drills 1. Tip forward The purpose of this drill • Achieving a downhill floating position • Understanding how to change your floating position • Avoiding drag How to do this drill Step 1: Take a big breath and float face down in the water, arms at your sides. Step 2: Notice that your chest and upper body float higher, while your legs and the lower body float lower.

Simply stand up and start again. Do it as many times as you need to until you are able to achieve a positive floating position by tipping your body forward. My legs still sink! Some people with low body fat or high muscle content will find it harder to float downhill. If you are one of those people it is even more important for you to learn to positively affect your floating position. Practice more. You might also need to add a gentle kick, but remember that the purpose of the kick should not me to hold you up, but to move you forward, so work hard to perfect a positive float by pressing your chest downward.

13 11:19 100 more swimming drills Step 4: From your vertical position, kick flutter kick again. Experiment with a wider and narrower kick. Notice the range of motion that works best spans about 15 inches. Notice that half of that distance is behind you and half of it is in front of you. Drill feedback chart Problem Modification I feel the kick in the back You might be raising your knees when you swing your of my upper legs, but not legs forward. Focus on the motion of kicking the ball the front.